CrossFit FC East – Burgener Strength (Oly)
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Warm Up (No Measure)
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
Burgener Warm Up Clean – 3-5 reps of each movement.
Front Squat Skill Transfer Exercises – 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Clean Deadlift + Clean Pull + Power Clean + Front Squat + Squat Clean
1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 73-75% 1 RM Power Clean
1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 78-80% 1 RM Power Clean
1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 83-85% 1 RM Power Clean
1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Squat Clean @ 85+% 1 RM Power Clean
*I want this to be “touch n go”. No putting the barbell down.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Clean Deadlift to 1” off the floor + Clean Deadlift to Mid Thigh + Clean Pull + Power Clean + Squat – front squat between the power and squat clean
Deadlift + Sumo Deadlift + Clean Deadlift
4 Deadlift + 4 Sumo Deadlift + 4 Clean Deadlift @ 100-105% 1 RM Clean
4 Deadlift + 4 Sumo Deadlift + 4 Clean Deadlift @ 100-105% 1 RM Clean
4 Deadlift + 4 Sumo Deadlift + 4 Clean Deadlift @ 100-105% 1 RM Clean
4 Deadlift + 4 Sumo Deadlift + 4 Clean Deadlift @ 100-105% 1 RM Clean
*This is to help strengthen our pull off the floor in the clean. For the clean deadlift, make sure that you lift the barbell off the ground as you would in a clean.
Athletes Notes
How to approach the percentages each day
Easy to use Max Calculator Spreadsheet
Demo Videos
Deadlift + Sumo Deadlift + Clean Deadlift
Example Sets
Set 1:
4 Deadlift + 4 Sumo Deadlift + 4 Clean Deadlift @200lb
-rest as needed-
Set 2:
4 Deadlift + 4 Sumo Deadlift + 4 Clean Deadlift @205lb
-rest as needed-
Set 3:
4 Deadlift + 4 Sumo Deadlift + 4 Clean Deadlift @205lb
-rest as needed-
Set 4:
4 Deadlift + 4 Sumo Deadlift + 4 Clean Deadlift @210lb
*Based off of 200lb 1RM Clean.
Dumbbell Bench Press + Farmer Carry Complex (Checkmark)
3 Sets:
20 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) + 5 Dumbbell Bench Press (HEAVY. Switch to Heavier Dumbbells)
-Rest 60 seconds-
50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 50ft Kettlebell Farmer Carry + 10 Alternating Single Arm Kettlebell Row + 100ft Kettlebell Farmer Carry (do not put the kettlebells down!)
-Rest 2 minutes-
*Put all weights in text box.
Athletes Notes
Demo Videos
Single Arm Alternating Dumbbell Bench Press – keep both arms overhead and then press one arm at a time
Dumbbell Bench Press
Double Kettlebell Bent Over Row
Double Kettlebell Front Rack Carry
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